Grains and legumes top this ranking because manganese accumulates in plant seeds as they develop. Whole grains retain it in the bran and germ; refined grains lose most of it during milling. Tea leaves also concentrate manganese, which is why a cup can contain a meaningful share of the 2.3 mg Daily Value.
Manganese works in your bones, blood clotting, and the chemical reactions that turn food into energy. Most people get enough from ordinary meals, so a ranking by concentration tells you where it lives in food rather than where you should focus your diet. Absorption varies widely between individuals and drops when you also consume iron or calcium from the same meal.
FDA daily value: 2.3 mg
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Showing 601–650 of 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.97 mg | 42% |
| 602 | Rice, white, glutinous, unenriched, uncooked | Cereal Grains and Pasta | 0.97 mg | 42% |
| 603 | Snacks, trail mix, tropical | Snacks | 0.97 mg | 42% |
| 604 | Oat bran, cooked | Cereal Grains and Pasta | 0.96 mg | 42% |
| 605 | Rosemary, fresh | Spices and Herbs | 0.96 mg | 42% |
| 606 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 0.96 mg | 42% |
| 607 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 0.95 mg | 41% |
| 608 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 0.95 mg | 41% |
| 609 | Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 0.95 mg | 41% |
| 610 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 0.95 mg | 41% |
| 611 | Candies, MOUNDS Candy Bar | Sweets | 0.95 mg | 41% |
| 612 | Cracker, meal | Baked Products | 0.94 mg | 41% |
| 613 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 0.94 mg | 41% |
| 614 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 615 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 616 | Bread, oatmeal | Baked Products | 0.94 mg | 41% |
| 617 | Fiddlehead ferns, frozen, unprepared | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 618 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 0.94 mg | 41% |
| 619 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 620 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 621 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 0.93 mg | 41% |
| 622 | Pineapple, raw, all varieties | Fruits and Fruit Juices | 0.93 mg | 40% |
| 623 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 0.93 mg | 40% |
| 624 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 0.93 mg | 40% |
| 625 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 0.93 mg | 40% |
| 626 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 0.92 mg | 40% |
| 627 | Kale, raw | Vegetables and Vegetable Products | 0.92 mg | 40% |
| 628 | Bread, crumbs, dry, grated, plain | Baked Products | 0.92 mg | 40% |
| 629 | Pasta, dry, enriched | Cereal Grains and Pasta | 0.92 mg | 40% |
| 630 | Pasta, dry, unenriched | Cereal Grains and Pasta | 0.92 mg | 40% |
| 631 | Crackers, standard snack-type, with whole wheat | Baked Products | 0.92 mg | 40% |
| 632 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 0.92 mg | 40% |
| 633 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 0.91 mg | 40% |
| 634 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 0.91 mg | 40% |
| 635 | Bread, rye, toasted | Baked Products | 0.91 mg | 39% |
| 636 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.90 mg | 39% |
| 637 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.90 mg | 39% |
| 638 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.90 mg | 39% |
| 639 | Spinach, raw | Vegetables and Vegetable Products | 0.90 mg | 39% |
| 640 | Desserts, rennin, tablets, unsweetened | Sweets | 0.90 mg | 39% |
| 641 | Soybean, curd cheese | Legumes and Legume Products | 0.89 mg | 39% |
| 642 | Candies, chocolate covered, low sugar or low calorie | Sweets | 0.89 mg | 39% |
| 643 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 0.89 mg | 39% |
| 644 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 0.89 mg | 39% |
| 645 | Amaranth leaves, raw | Vegetables and Vegetable Products | 0.89 mg | 38% |
| 646 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 0.89 mg | 38% |
| 647 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 0.88 mg | 38% |
| 648 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 38% |
| 649 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 0.88 mg | 38% |
| 650 | Bagels, cinnamon-raisin | Baked Products | 0.88 mg | 38% |
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